10 Mar
Balanced Diet on a Budget: Meal Plans for the Indian Family
A balanced diet doesn’t have to be boring or expensive. Indian kitchens are filled with powerful ingredients that can build a wholesome plate for the entire family.
The Anatomy of a Balanced Thali
Carbs: Rice, roti, millets
Proteins: Dals, beans, eggs, paneer, fish
Fats: Ghee, mustard oil, nuts
Vitamins & Minerals: Vegetables, fruits, herbs
Weekly Budget Meal Plan Idea
Monday: Brown rice + rajma + cucumber salad
Wednesday: Ragi dosa + coconut chutney + sambar
Friday: Veg pulao + curd + fruit
Nutrition Hacks
Use seasonal produce to cut costs
Soak, sprout, and ferment for better nutrition
Use minimal oil and salt
Bridge the Gap with Pharmacy Support
Multivitamins for kids & adults
Iron, calcium, and B-complex supplements
Protein powders for vegetarians and elders
Takeaway: Eating well is simpler than it seems. Keep it local, colorful, and balanced—your body (and wallet) will thank you.